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  • Dr. Joseph L. Baker

Simple Salad

Making and eating a salad is simple and salad meal prep has never been so easy! The basics of a great salad include the following:

Building A Base: Choose a leafy mixed green and mix in some romaine. Most people enjoy the crunch of the romaine

Layer it up:

Select and cut vegetables that are bite size and have a variety of colors

Cucumber, peppers, red onions, mushrooms, shredded cabbage and carrots are a great place to start. Radishes are delicious and offer a peppery crunch while celery is more mild and crunchy.

Green onions are also a wonderful addition as they aid in digestion


After your veggie layer add in some fiber: Black beans, chick peas, edamame or nuts and seeds


Now that you have some fiber think sweet: A sprinkle of corn, craisins, clementines, strawberries, apples, blueberries and raspberries.


And don't forget some protein: grilled chicken, fish, ground beef or steak, ground turkey, shrimp, tuna, or even some bacon.


Good healthy fats also take your salad to the next level: Avocados or a sprinkle of cheese


Often forgotten but add a lot of flavor: Fresh herbs: Parsley, cilantro, basil, dill, mint and sage And, herbs can pack in just as much nutrition as vegetables And finally, the dressing. Pick dressings with simple ingredient Think olive oil, avocado oil, fresh lemon or lime, rice vinegar, balsamic vinegar When a salad is layered with fresh ingredients you will find that you need less dressing!





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